New routine any good?

[TrickerD]

Monday:

-Squats 5x5
-Bench press 3x6
-Reverse grip lat pulldowns 8,9,10
-Dumbell snatches 3x5
-Glute ham raise 3xmax(I suck at those)

Wednesday:

-Bulgarian split squats 5x6 or 3x8
-Incline press 3x7 or 8
-Deadlift 1x5(when my back is fully healed)
-Miltary/Shoulder press 3x5
-Bent over or barbell row 3x7

Friday:

-Squats 5x5
-Bench press 3x6
-Reverse grip lat pulldowns 8,9,10
-Dumbell snatches 3x5
-Glute ham raise 3xmax(I suck at those)

[chicanerous]

You need more posterior chain and upper back work. It might be better to copy a routine from somewhere instead of making it yourself if you're not comfortable with doing so.

[TrickerD]

Bent over rows and glute ham raises added then? Only problem is that my gym doesn't have ghr things and the other gym isn't anywhere near being renovated yet.

[Kon-El]

Natural Glute-ham raises can be done quite well in the seat of the lat pulldown machine. You'll be facing away from the actual machine. Lower the part that normally holds down your knees as much possible, under here is where your feet will go. your tibia will pressed against the seat itself, ideally the seat should be short enough that your knees have nothing under them, and this actually helps. If the seat is long enough that your knees are on it as well, it'll feel a lil uncomfortable, i solved this by wrapping up a floor mat (where women do situps n such) and putting it under my legs for cushioning. I assume you know how to do the actual exercise.
If all that fails just throw in some weighted hyperextensions or RDLs.

Good luck

[TrickerD]

I see what you did there :wise:. Is the routine okay after adding those in?

[Kon-El]

Should be fine, yes, but edit your original post to show where you'll put those exercises. Also, it might just be my preference, but I would switch DB snatches on day 3 for dips and lat pulldowns on day 1 for pullups. Other than that it looks ok, good luck with your back, mine's been out for almost 6 months now so I know how you feel.

[anfeyd]

A

-Barbell Snatch 5x3
-Squats 5x5
-Bench press 3x5
-Pullups 3x prior to failure



B


-Deadlift 1x5(when my back is fully healed)
-Bulgarian split squats 3x8
-Miltary/Shoulder press 3x5
-Bent over or barbell row 3x5


Alternate A and B

[WushuTricks]

A

-Barbell Snatch 5x3
-Squats 5x5
-Bench press 3x5
-Pullups 3x prior to failure



B


-Deadlift 1x5(when my back is fully healed)
-Bulgarian split squats 3x8
-Miltary/Shoulder press 3x5
-Bent over or barbell row 3x5


Alternate A and B

Thank you sir. Oh and pullups are when the palm of your hand faces away right?

[anfeyd]

Pullups usually are associated with a prone hand grip ie: palm faces away.

I prefer chin ups though.

[Skippy]

Anfeyd, out of interest, why do you prefer them? they work slightly less muscle groups right?

Either way, I generally prefer hands away. Suits me better :] backs starting to get thicker now I'm doing them weighted =]

[Kon-El]

Chin-ups in theory work the biceps and lats more. Pull-ups are good for variation, training the brachialis (probably misspelled that), and simply functional if you plan on ever pulling yourself up on a ledge/ladder, it's also more valuable if you're working up to a muscle-up.

[anfeyd]

Anfeyd, out of interest, why do you prefer them? they work slightly less muscle groups right?

Either way, I generally prefer hands away. Suits me better :] backs starting to get thicker now I'm doing them weighted =]

I'm not sure about the validity of the following statement but:

Chin ups involve slightly more muscle I suppose you can say because the hands are in a position that is friendlier to bicep involvement.

Many people confuse pullups and 'feeling' it in their lats more but if people would know that the lat encompasses almost the whole entire back then they would soon realize that the pump is in a smaller muscle, the teres major, which has the same function of the lat only not as powerful.

The primary function of the lat is arm extension, which is self explanatory really, it extends the arm straight behind you. A lot of people think that wide grip pullups really hit the lats but if you take a wide grip on the bar you're barely going to get any arm extension on the movements.

I just feel stronger in the chin up position and since I don't plan on being on a mountain where I can only use a prone grip the majority of my training is spent using chin ups but I do pullups occasionally.

By the way if you want the whole story I remember reading almost exactly what I tried to write on a T-nation article a while back so you can go investigate if you please.

[TrickerD]

Well will you look at that. A thread of mine that actually didn't fail :good: